Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie

Train hard to get lean ""the sequel"

Options
12357…14

Comments

  • Options
    #122
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Training Last Night

    Foam roll RAMP

    Kettlebell Swings 10X3X32kg


    Box Squats 10X3X80kg
    One arm Rows 10/10X3X32kg
    Step Up 10/10X3

    Push Press 5/5X3X32kg
    Barbell rows + Romanian deadlift 10X3X40kg

    30sec on 30 sec off 10 rds
    24kg Kelltlebell swings (150 total

    Situps 10X3
    Back ext 10X3
    Floor Slides 5X3

    Foam roll and static stretch

    I want to do box squats to try reinforce or retaining better form. Still some swelling which is a pain and I am going to work on reducing today.


    Review of the week,

    I think things went well in some respect. I had a lot of swelling on wed, must have been the goblet squats, due to bad positioning. On wed I weight myself as 115.5kg, which was great but today it 115.8kg. Not too happy with that, but I eat big yesterday.

    Setup my standing desk at work, very happy with it. No issues with changing, i taught I would be more consensus of standing all the time. I just got stuck in work and never missed sitting. Given I commute for 3hrs a day, reducing the time I am sitting by 5-6hrs a day will no doubt be a lot better for me. I must post a picture of it.

    I have been reading a lot about knees both from a manual called bulletproof knees and K Star website. Its funny I am back doing thing I did over 15 years ago, wearing a knee sleeve, using wintergreen before training and static stretching. .Maybe if I had kept that up, I could have reduced the trouble I am in now. Added to them I have focused on hip and ankle mobility, one legged training, improve hydration and taking supplements to improve my knee health.

    I am going to focus on the following weeks

    Stretching during workouts,
    Do an MWOD each day
    Log diet better
    Better setup during workouts
    The stats are as follows

    Weight (kgs) Hips (Cms) Waist Bicep Neck Chest Shoulders Calf Thigh
    week 1 116.2 109 111 36.5 40 114 127 43.5 59.3
    week 2 115.8 109 109.5 37 42 114.5 127 43.5 59


  • Options
    #123
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Well I have been training away this week, with the focus been only movements that a knee friendly. I still have some swelling and stiffness, which I have tried to reduce with ice and strapping. I took Thursday night off to give it a rest, but I am getting the feeling that this problem is here to stay. Roll on the 11 Oct, when I meet the surgeon again, hopefully he will have a solution to the constant swelling after training. I am not hoping to run marathons, but to be able to train even in a restricted from would be great.

    monday

    foam roll and dynamic warm up

    inchworm 1X5
    windwill 2/2X5X16kg
    KB swings 12X4X32kg
    5 shoulder dislocates

    one arm kb swings 10/10X5X24kg
    pidgeon stretch 20secs
    one arm snatch 5/5X5X24kg
    hip flexor 20 sec

    push press 5/5X3X32kg
    Farmer Wal 40mX3X56kg
    one arm row 5/5X3X32kg

    pallof press 5/5X3
    ab wheel roll outs 5X3
    tuesday

    775m swim in 30 mins
    25m crawl and 25 breast stroke

    wed

    20mins of 15/15 off/on 16kg kb snatchs

    inverted rows 10X4
    atomic push up10X4
    instep stretch 20sec each side

    20 skips ( focus on soft landing)
    20kb kb swings 32kg for 5rds


  • Options
    #124
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Long time no post, I did some training over the last few months nothing to crazy. Knee feels a bit better, but still not 100% or will never be. No operation was done after all, the doc convinced me to sit it out.

    Goal for the new year is to remain injury free, lose weight, get stronger and to be consistent.

    Started today with 10,000 swings and modified v-diet for January. I will lose 6kg before the end of Jan been a short term goal.

    NEAT 3.9km walk
    Training
    5 rds
    10 swings 32kg - 1/1 press 32kg
    15 swings 32kg - 2/2 press 32kg
    25 swings 24kg - 3/3 press 32kg
    50 swings 24kg
    stretch hips/ and glutes between sets

    modified v-diet is a solid meal each day, rather than once a week.


  • Options
    #125
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    today

    NEAT 3.9km walk
    Training
    5 rds
    10 swings 24kg - 1 Goblet Squat 24kg
    15 swings 24kg - 2 Goblet Squats 24kg
    25 swings 24kg - 3 Goblet Squats 24kg
    50 swings 24kg
    stretch ankles and shoulders between sets

    Forgot how my hands can get ripped up, really affected my workout today. Tomorrow off so hopefully they will be better able for the swings for Thursday. I have a really tight hip flexor which I will have to stay on top of for this with all the swings.

    The diet do not go to plan real today, working for 24hrs so I guess its a cheat day. But back tomorrow to plan.


  • Options
    #126
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Training
    5 rds
    10 swings 32kg - 2 Dips BW
    15 swings 32kg - 4 Dips BW
    25 swings 24kg - 6 Dips BW
    50 swings 24kg
    Glute and hips stretch

    MWOD ankles

    diet very poor:(

    today

    NEAT 25mins swim 1km
    Training
    5 rds
    10 swings 32kg - 1/1 one arm row 32kg
    15 swings 32kg - 2/2 one arm row 32kg
    25 swings 24kg - 3/3 one arm row 32kg
    50 swings 24kg
    3rd world squat

    MWOD Couch stretch
    hands in bits:mad: 2000 swings done:pac:.
    diet good today, i need to keep it going.


  • Advertisement
  • Options
    #127
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Today

    NEAT 3.9km walk
    Training
    5 rds
    10 swings 32kg - 1/1 press 32kg
    15 swings 32kg - 2/2 press 32kg
    25 swings 24kg - 3/3 press 32kg
    50 swings 24kg
    stretch hips ans shoulder between sets

    MWOD shoulders distraction and foam rolling oh the pain.

    had to give up the v diet, did it and the 10,000 swing in nov and lost 6kgs. but i could not commit to both them again, i could do with it mind you.


  • Options
    #128
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Today

    Training
    5 rds
    10 swings 32kg - 2 Dips BW
    15 swings 32kg - 4 Dips BW
    25 swings 24kg - 6 Dips BW
    50 swings 24kg
    Glute and ankle stretch

    MWOD quads, foam roll and quad stretch.

    NEAT 4km walk
    diet good, nothin fancy just trying to moderate what i eat and plan ahead.


  • Options
    #129
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    today

    NEAT 25mins swim 1km
    Training
    5 rds
    10 swings 32kg - 1/1 one arm row 32kg
    15 swings 32kg - 2/2 one arm row 32kg
    25 swings 24kg - 3/3 one arm row 32kg
    50 swings 24kg
    3rd world squat

    Foam rolled for half an hour
    diet good today,


  • Options
    #130
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    today

    NEAT two slices of my mothers cream sponge
    Training
    5 rds
    10 swings 32kg - 1 Goblet Squat 32kg
    15 swings 32kg - 2 Goblet Squats 32kg
    25 swings 24kg - 3 Goblet Squats 32kg
    50 swings 24kg
    stretch ankles and shoulders between sets

    foam rolled for 40mins, my hip flexor/itb band is acting up


  • Options
    #131
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Today,

    I dragged myself to do a bit of training, after a long debate. I need to change my program from 10,000 swings, i just am so bored of it. maybe cause I did the fully program in Nov. Its a battle to go and do it, gave myself a break and did

    5rds 24kg
    5/5 one arm swings
    10 push ups
    5/5 clean
    5/5 presses
    10 goblet squats
    5 ab wheel (kneeling)
    22mins

    5/5 TGU X 24kg

    maybe its just the last few days, was hoping to finish the workout and start the bulletproof athlete program. To correct and strengthen all of the ticks and bangs i Have.

    Anyway down 2.5kg in two weeks


  • Advertisement
  • Options
    #132
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    ok 10,000 swings is dead long live some other program. I am bored of it and really i need to address my knee issues first. the saying building fitness on dysfunction has got me in trouble before.

    so tonight
    2X8 jump squat
    2X 30 sec plank

    step ups 3X10/10
    invrted rows 3X10
    both with 20kgs
    hip stretch between each set

    one arm press 3X8/8X24kg
    sling leg deadlift 3X10/10X 40kg
    glute stretch

    100 snatchs 24kg kb in 8mins

    neat 4km wall
    diet good


  • Options
    #133
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    yesterday

    line hops 3X10
    ex push up 3X5
    squat jumps 3X5

    Tempo 301
    Push ups 3X8
    Bodyweigth split squats
    shoulders dislocates

    tempo 301
    inverted rows 3X10
    Goblet squats 3X10X24kg
    ankles mob

    tempo squats 45sec 3 rds temp 202

    today

    5 rds
    10 swings 32kg - 1/1 press 32kg
    15 swings 32kg - 2/2 press 32kg
    25 swings 24kg - 3/3 press 32kg
    50 swings 24kg
    pigeon and couch between stretch


  • Options
    #134
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Wed

    Side hops 3X5
    hedains 8/8X3
    ex push up 5X3

    Tempo 301
    pull through 10X3 green band
    one arm row 8/8X3

    Tempo 301
    Bw step up 10/10X3
    floor press 10X3X24kg

    tempo 202
    Prone i and external rotation 8X2
    wall press ab 8/8X3

    tempo 202
    push up 3 rds 45 sec

    today

    line hops 3X10
    ex push up 3X5
    squat jumps 3X5

    Tempo 301
    Push ups 3X8
    Bodyweigth split squats
    shoulders dislocates

    tempo 301
    inverted rows 3X10
    Goblet squats 3X10X24kg
    ankles mob

    tempo squats 45sec 3 rds temp 202


  • Options
    #135
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    today

    20mins 6 rds total
    5 inverted rows
    5/5 press 32kg
    10 kb swings 32kg
    20/20 mountain climbers (each leg)

    5/5 TGU 16kg Kb

    Working back the TGU into my routine, found them hard since I injured my knee. Hopefully I will be back to 24kg soon.


  • Options
    #136
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Today

    25mins swim around a 1km

    Side hops 3X5
    hedains 8/8X3
    ex push up 5X3

    Tempo 301
    pull through 10X3 green band
    one arm row 8/8X3


    Tempo 301
    Bw step up 10/10X3
    floor press 10X3X24kg

    tempo 202
    Prone i 8X2
    wall press ab 8/8X3

    tempo 202
    push up 4 rds 45 sec

    50X32kg kb swings
    30X24kg kb swings

    don't know about the tut training lark, i feel sore afterwards. but is it enough to licit a change in body composition :confused:


  • Options
    #137
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Today

    afternoon

    30mins spinning bike

    5rds 24kg
    5/5 one arm swings
    10 push ups
    5/5 clean
    5/5 presses
    10 goblet squats
    5 ab wheel (kneeling)
    22mins

    80 kb swings 24kg


  • Options
    #138
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Today

    30mins cross trainer

    line hops 3X10
    ex push up 3X5
    squat jumps 3X5

    Tempo 301
    Push ups 8X3
    Bodyweigth split squats 8/8X3
    glute stretch

    tempo 301
    inverted rows 10X3
    Goblet squats 10X3X24kg
    hip stretch

    tempo squats 45sec 4 rds temp 202

    hamstring mwod

    have to say my knee feels a lot better, i think the slow spilt squats and squat are working out a few restrictions in it.


    rest day tomorrow


  • Options
    #139
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Yesterday

    20mins of 15sec on 15 sec off

    16kb snatches

    Windmills 3/3X3X16kg
    Plank 45sec X3

    short and sweet


  • Options
    #140
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Today

    Side hops 3X5
    hedains 8/8X3
    ex push up 5X3

    Tempo 301
    pull through 10X3 green band
    one arm row 8/8X3X24kg


    Tempo 301
    Bw step up 10/10X3
    floor press 10X3X24kg

    tempo 202
    Prone i 8X2
    wall press ab 8/8X3

    tempo 202
    Squata 4 rds 45 sec

    90X32kg kb swings


  • Options
    #141
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Yesterday
    35mins spinning bike

    line hops 3X10
    ex push up 3X5
    squat jumps 3X5

    Tempo 301
    Push ups 8X3
    Bodyweigth split squats 8/8X3
    BW Squat stretch 30sec each set

    tempo 301
    inverted rows 10X3
    Goblet squats 10X3X24kg
    BW Squat stretch 30sec each set

    Prone Y 8X3
    Ab wheel 5X3

    60X1 32kg KB Swings

    inverted rows 45sec 5 rds tempo 202


  • Advertisement
  • Options
    #142
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Today

    25mins swim mix stroke

    5/5X1 TGU 16kg Kb

    100 snatches 24kg KB

    3/3X3X16kg kb windmill
    5/5X3 pallof press
    45secX3 plank

    tabata burpee


  • Options
    #143
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Today

    single leg line hops 3X10
    ex push up 3X5
    squat jumps 3X5

    Tempo 301
    ring Push ups 8X3x
    split squats 10/10X316kg
    glute stretch

    tempo 301
    inverted rows 10X3
    offset squats 5/5X3X24kg

    Prone T 8X3
    ab wheel 5X3
    hip stretch

    100 snatchs 24kg kb 10rds


  • Options
    #144
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    today

    single leg side hos 5/5X3
    kneeling med ball throws 10/10X3
    side hops with hold 5/5X3

    tempo 301
    offset RDL 10/10X3X40kg
    one arm row 10/10X3X27kg
    shoulder dislocates

    tempo 301
    step up offset weight 10/10X3X16kg
    sinlge arm floor press 10/10X3X27kg

    50 burpee
    30 arm pullx aparts
    wall ab 8/8X2


  • Options
    #145
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Yesterday

    foam roll dynamic warm
    prehab and prep


    single leg line hops 3X10
    ex push up 3X5
    squat jumps 3X5

    tempo 301
    ring Push ups 8X3
    split squats 10/10X16kg
    glute stretch

    tempo 301
    inverted rows 10X3
    offset squats 10/10X3X24kg

    Prone T 8X3
    ab wheel 5X3
    30 swings of 32kg kb

    Today

    single leg side hos 5/5X3
    kneeling med ball throws 10/10X3
    side hops with hold 5/5X3

    tempo 301
    single leg DL 10/10X3X40kg
    one arm row 10/10X3X32kg
    shoulder dislocates

    tempo 301
    step up offset weight 10/10X3X24kg
    sinlge arm floor press 10/10X3X27kg

    100 24kg snatchs
    30 arm pullx aparts
    wall ab 8/8X2


  • Options
    #146
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Yesterday

    afternoon
    Warm up halo, goblet squats and glute bridges

    kB swings 10X10X24kg
    Skipping 30X10
    TGU 5/5X1X16kg

    Evening
    Tempo 301
    ring Push ups 8X3
    split squats 10/10X3X16kg


    tempo 301
    inverted rows 10X3
    offset squats 10/10X3X24kg

    IYT Suspension trainer 5X3
    ab wheel 5X3

    100 snatches 24kg kb 10rds

    Today

    Side hops 5X3
    Med Ball side throws 5X3
    Heidans 5/5X3

    tempo 301
    single leg DL 10/10X3X40kg
    one arm row 10/10X3X32kg


    tempo 301
    step up offset weight 10/10X3X24kg
    single arm floor press 10/10X3X32kg

    60 burpees
    prone T 8x3
    wall ab 8/8X3


  • Options
    #147
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Today

    Afternoon
    Warm up halo, goblet squats and glute bridges

    kB swings 10X10X24kg
    Skipping 50X10
    TGU 5/5X1X16kg

    pull ups 5X1, yes I am one of those guys:(

    evening

    45mins foam rolling, stretching while watching breaking bad.

    Training in the morning, how I hate training in the morning :mad:


  • Options
    #148
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Today

    morning session did not happen:rolleyes:


    Afternoon
    foam roll
    Warm up halo, goblet squats and glute bridges

    kB swings 10X10X24kg
    Skipping 50X10
    TGU 5/5X1X16kg

    pull ups 10X1
    Snatch 24kg KB 10X10

    evening

    45mins foam rolling, a niggle in my right hip flexor and glute.


  • Options
    #149
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Tonight

    foam roll 30mins with two kids sitting on you. good fun for them, a lot of pain for me.

    dynamic warm up and foam roll this evening

    goblet squat 10X4X32kg
    inverted rows 10X4

    split squats 10X4X24kg
    ring push up 10X4

    kb swings 10X5X32kg
    band pull aparts 10X5
    ab wheel 5X3

    Knees feel good, which is great. only light weights but i feel the tempo training and rehab works has worked.


  • Options
    #150
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Monday

    Side hops 5X3
    Med Ball side throws 5X3
    Heidans 5/5X3

    tempo 301
    single leg DL 10/10X3X40kg
    one arm row 10/10X3X32kg


    tempo 301
    step up offset weight 10/10X3X24kg
    single arm floor press 10/10X3X32kg

    kb swings 10X5X32kg
    band pull aparts 10X5
    ab wheel 5X3

    felt a niggle at hip flexor and rested till today. but it back again :mad:

    today
    Afternoon
    foam roll
    Warm up halo, goblet squats and glute bridges

    kB swings 10X10X24kg
    Skipping 50X10
    TGU 5/5X1X16kg

    sprints 5-10-5m 5rds

    going to rest and foam roll and stretch over the weekend.


  • Advertisement
  • Options
    #151
    holdfast
    Registered Users Posts: 1,150 ✭✭✭holdfast


    Today,

    Light swim for 25mins

    evening

    5rds 24kg
    5/5 one arm swings
    10 push ups
    5/5 clean
    5/5 presses
    10 goblet squats
    5 ab wheel (kneeling)
    22mins

    Duty for 24hrs last night. wreaked and just want to register a workout today. task and launch


Advertisement